Nutritional Needs: Adults and the Elderly

This lesson covers the specific nutritional requirements of adults (aged 19–64) and the elderly (aged 65 and over), as required by AQA GCSE Food Preparation and Nutrition specification 8585, section 3.2.3. You must understand how nutritional needs change after growth is complete and how ageing affects dietary requirements.

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Nutritional Needs of Adults (19–64 Years)

Adults have completed their growth, so their diet is focused on maintenance of body tissues, energy provision for daily activities, and disease prevention. Energy needs depend on age, sex, body size, and physical activity level.

Key Nutrients for Adults

Nutrient	Why It Is Needed	Good Sources
Energy (calories)	To fuel daily activities and maintain body weight. Average: men ~2,500 kcal/day; women ~2,000 kcal/day. Must be matched to activity level.	Starchy carbohydrates, protein foods, fats and oils
Protein	Maintenance and repair of body tissues, immune function, enzyme and hormone production.	Meat, fish, eggs, dairy, beans, lentils, tofu, nuts
Calcium	Maintenance of bone density. Bones are no longer growing but still require calcium to remain strong.	Milk, cheese, yoghurt, fortified drinks, green leafy vegetables
Iron	Needed for haemoglobin production. Women of childbearing age need more iron due to menstrual losses. Requirement decreases after the menopause.	Red meat, liver, fortified cereals, beans, dark green vegetables
Fibre	Promotes healthy digestion, prevents constipation, and reduces the risk of bowel cancer and cardiovascular disease. Adults should aim for 30 g per day.	Wholegrain bread, brown rice, oats, fruit, vegetables, beans
Vitamins A, C, D	Immune function, skin health, vision, bone health. Vitamin D is particularly important for those with limited sun exposure.	Varied diet including fruit, vegetables, dairy, oily fish, eggs
Omega-3 fatty acids	Reduce the risk of cardiovascular disease, support brain function.	Oily fish (salmon, mackerel, sardines), walnuts, flaxseeds
Folic acid	Women planning pregnancy need 400 µg per day before conception and during the first 12 weeks to prevent neural tube defects (e.g. spina bifida).	Green leafy vegetables, fortified cereals, oranges, beans, supplements

Dietary Recommendations for Adults

1. Follow the Eatwell Guide — base meals on starchy carbohydrates, eat 5 A Day, choose lean proteins, include dairy, and limit fat, sugar, and salt.
2. Match energy intake to activity — sedentary adults need less energy than those who are physically active. An imbalance leads to weight gain or weight loss.
3. Limit alcohol — the NHS recommends no more than 14 units per week, spread over three or more days. Alcohol provides "empty calories" (energy without useful nutrients) and excessive consumption increases the risk of liver disease, cancer, and cardiovascular disease.
4. Reduce saturated fat and salt — to lower the risk of heart disease and high blood pressure. Adults should consume no more than 6 g of salt and no more than 20 g of saturated fat (women) or 30 g (men) per day.
5. Eat two portions of fish per week — one of which should be oily, to provide omega-3 fatty acids.
6. Women planning pregnancy should take folic acid supplements and ensure adequate iron and calcium intake.

Exam Tip: When comparing adult nutritional needs to other life stages, emphasise that adults are no longer growing, so their nutritional focus shifts from growth to maintenance and disease prevention. This is a key distinction examiners look for.

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Nutritional Needs of the Elderly (65+ Years)

As people age, their bodies undergo several changes that affect their nutritional needs. Understanding these changes is essential for planning appropriate meals for elderly people.

Physical Changes in the Elderly

Change	Effect on Nutrition
Reduced basal metabolic rate (BMR)	Less energy is needed. If food intake is not reduced, weight gain occurs.
Loss of muscle mass (sarcopenia)	Protein is needed to slow muscle loss. Physical activity helps.
Reduced bone density	Calcium and vitamin D are essential to reduce the risk of osteoporosis and fractures.
Reduced appetite	Smaller, nutrient-dense meals are needed to ensure adequate nutrition despite eating less.
Difficulty chewing and swallowing	Food may need to be soft, moist, or pureed. Dentures can affect the ability to eat hard or crunchy foods.
Reduced absorption of nutrients	The digestive system becomes less efficient. Vitamin B12 absorption decreases with age.
Weakened immune system	Vitamins A, C, D, and zinc support immune function.
Reduced mobility	May make shopping, cooking, and preparing food more difficult.
Reduced sense of taste and smell	May lead to loss of appetite or over-use of salt/sugar to make food more palatable.
Dehydration risk	The sensation of thirst decreases with age. Elderly people may not drink enough fluids.

Key Nutrients for the Elderly

Nutrient	Why It Is Needed	Good Sources
Energy	Reduced requirement (lower BMR and activity), but still essential. Nutrient-dense foods are preferable to energy-dense, nutrient-poor foods.	Starchy carbohydrates, dairy, protein foods
Protein	To slow the loss of muscle mass (sarcopenia) and maintain immune function.	Meat, fish, eggs, dairy, beans, lentils
Calcium	To maintain bone density and reduce the risk of osteoporosis (brittle bones).	Milk, cheese, yoghurt, fortified drinks, tinned fish with bones
Vitamin D	Needed for calcium absorption. The skin becomes less efficient at producing vitamin D from sunlight. The UK government recommends that everyone over 65 takes a 10 µg supplement daily.	Supplements, oily fish, eggs, fortified foods
Iron	To prevent anaemia. Iron absorption may decrease with age.	Red meat, fortified cereals, beans, green vegetables
Vitamin B12	Absorption decreases with age due to reduced stomach acid production. Deficiency causes tiredness, weakness, and nerve damage.	Meat, fish, dairy, eggs, fortified cereals
Fibre	Prevents constipation (a common problem in the elderly) and supports digestive health.	Wholegrain bread, oats, fruit, vegetables, beans
Fluids	Prevents dehydration. Elderly people should be encouraged to drink regularly, even if they do not feel thirsty.	Water, tea, coffee, milk, soup
Vitamin C	Supports the immune system and helps wound healing (important for elderly people who may be more prone to illness and slower to heal).	Citrus fruits, peppers, berries, broccoli

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Planning Meals for the Elderly

When planning meals for elderly people, consider the following practical points:

1. Soft, moist foods — if chewing or swallowing is difficult, offer stews, casseroles, soups, mashed potatoes, flaked fish, and soft fruits.
2. Small, frequent meals — if appetite is reduced, serve three smaller meals with nutritious snacks between meals (e.g. yoghurt, cheese and crackers, fruit).
3. Nutrient-dense choices — every meal should provide a good range of vitamins and minerals, not just energy. Avoid filling up on low-nutrient foods like biscuits and white bread.
4. Fortified foods — fortified cereals and drinks can help meet vitamin D, B12, and calcium requirements.
5. Encourage hydration — offer drinks with meals and between meals. Soup counts as both food and fluid.
6. Reduce salt — use herbs and spices to flavour food instead of adding salt, which increases blood pressure.
7. Make food appealing — attractive presentation and varied flavours can help stimulate appetite.

Example Day Menu for an Elderly Person

Meal	Example	Nutrients Provided
Breakfast	Porridge made with whole milk, topped with stewed prunes	Calcium, fibre, iron, energy
Mid-morning snack	Small pot of yoghurt and a glass of orange juice	Calcium, protein, vitamin C
Lunch	Vegetable soup with a wholemeal roll and cheese	Fibre, calcium, protein, vitamins
Afternoon snack	Tea with a banana	Fluid, potassium, energy
Dinner	Flaked salmon with mashed potatoes and steamed broccoli	Protein, omega-3, calcium, vitamin D, vitamin C, fibre
Supper drink	Warm milk with honey	Calcium, protein, fluid

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Comparing Adults and the Elderly